My advice for all beginners and first time readers by Natural2.

I see on these forums more and more programs with the question "What do you think?"

Its great that so many, especially youngsters want to get in shape and develop their physiques! And many are fully prepared to put in the time, sometimes too much time, to get there. I would like to outline 3 basic points that I personaly belive is important for beginners to consider when putting together a workout routine. Most of these things have been mentioned many times on the board but I hope it'l help some beginners who are here for the first time browsing the forums.

1/ Don't copy the workout routines of advanced guys that are already big, and strong

The training style of someone who is already strong, and has experiance under his belt maybe very different to a newbie. Don't look at these guys training styles and think that you need to train their way straight off. These guys have built up their work capacity, and also through experiance, know how to fine tune a workout to address their own personal strengths and weaknesses.

2/ No one training style is the best

There are many styles of training and while a training system maybe optimal for someone at a given time, no one training style is the best, for everyone, at all times. We must experiment and find what works for us as an individual, because thats what you are, unique, so while somebody else may gain on style A, style B may be more suited to you. The best way to find out? Try!

3/ Keep your routine simple, basic and focus on getting stronger

The best thing a newbie can do is train to get stronger on the core lifts, compound (multi-joint) movements

Squats
Deadlifts
Bench
Rows
Dips
Chins
Overhead pressing

These are the things to focus on, and get good at. Think how much bigger you'd be if you concentrated on the above lifts for a year or two and added significant amounts of weight to each! All without tricep kickbacks and side lateral raises! I'm not saying don't perform any isolation (single-joint) exercises but the above movements and their variations are the money makers!

A routine that is highly respected and held in high regard around here is to be found here:

Here's what I'm doing. The scheme on the compound exercises goes 3x8, 4x6, 5x4 monthly to increase the volume followed by a soft deload and jump to a 5x5 program for a month.

Oh yeah, forgot to mention that the main focus is on the compound lifts and the lifts aren't necessarily in order. I can't squat 3x a week anymore due to an MMA related knee injury so I switched to this split.

Great thread Britlifter!
One thing I'd like to add is to have a mindset of progression. Try to add 5 pounds to your lifts every session or at least once/week. Repeating the same lifts with the same weight will not yield results. Also, don't be afraid to take a few days to a week off every once in a while, you'll probably come back a bit stronger.

Great thread Britlifter!
One thing I'd like to add is to have a mindset of progression. Try to add 5 pounds to your lifts every session or at least once/week. Repeating the same lifts with the same weight will not yield results. Also, don't be afraid to take a few days to a week off every once in a while, you'll probably come back a bit stronger.

Indeed, good points

Repping out the same weight week in week out won't make you stronger, give your body a reason to change/adapt. Add either weight or reps regularly.

I would like to add

The routines and information in the original post really aren't just for a true beginner. Many have been training for years but perhaps due to poor diet and/or programs, haven't made the progress they would had hoped for.

Also many intermediates would do well on on a basic, strength based routine. To sum it up, IMO they are good routines for anybody wanting to get stronger.

And stronger = neural adaptions, hypertrophy, and the future potential for more hypertrophy.

As well as progression, the idea of deloading (for ANY level) should also be emphasized. While it's all well and good to train hard, you DO need some measure of rest. Many guys, newbs and veterans alike, sometimes don't know when to stop pushing. Deloads are a MUST!

Once again, fine post of the established programmes.

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Couple of questions:
1) Squat 2-3 x 5, 1 x 10; what is this last set?
2) Ham Work, is that like a Hamstring curl? Or is there something better?
3) Tri/BI Iso - How does this play into the part of just working core routines?

My advice for beginners:
Buy Starting Strength by Mark Rippetoe. Not only will it teach correct form, but it will also show you WHY compound based routines work. It will also teach you the fundamentals you need to build your own routine properly when you become more advanced.

"Give a man a fish, and feed him for a day. Teach a man to fish, and feed him for a lifetime."